Description

Face pulls is a cable exercise that trains the rear shoulder, the trapezius muscle and the rotator cuff. The name of the exercise comes from the fact that you pull the rope towards your face.

Exercise

Face Pulls

With rope, seated

Type: Bilateral Rest: 120s Equipment: Kabelzug

Tutorial

1

Position the cable pulley at hip height and attach a long rope.
2

Sit on the floor in front of the cable tower and grasp the rope with both hands so that your palms are facing downwards. Your arms are stretched and your shoulders are slightly pulled forward.
3

First pull your shoulders back and then bring your elbows back in a fluid movement until the maximum contraction of the back shoulder is reached. Your upper arms should now be 90° apart from your upper body. Exhale and hold the position briefly.
4

Move your hands forward again until you are back in the starting position and your shoulders are pulled slightly forward.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

When your arms are in the foremost position, your shoulders should be pulled slightly forward. As you pull back, first pull your shoulders back and then bring your elbows back in one fluid movement. Keep your back straight throughout the exercise.